I recently experimented with the Lingo Continuous Glucose Monitor (CGM), and the experience was both eye-opening and affirming.
No, I’m not diabetic, and my Hemoglobin A1C (a 3-month measure of blood sugar) sits comfortably in the healthy range. But genetics matter—my mother had Type II diabetes, and her father died from its complications. I was also a carb-loving kid who spent years navigating the blood sugar rollercoaster, convinced that oatmeal was the breakfast of champions (spoiler: not for me). Through trial, error, and plenty of ups and downs, I refined my approach to nourishment. If I’d had the Lingo sooner, I might have saved myself some metabolic whiplash.
Seeing my body’s real-time responses to food, stress, and daily habits provided actionable insights. Here are my biggest takeaways.
1. I Need Even More Protein Than I Thought
I’ve always prioritized protein—friends call me the “meat-eating rabbit” for my love of both animal protein and greens—but even I was surprised by how much I needed to stabilize my blood sugar. While I typically had protein at breakfast and lunch, my more carb-heavy dinners (such as sweet potatoes or buckwheat noodles with veggies) revealed a gap. Increasing my protein by about 40 grams per day significantly improved my glucose stability. This reinforced what I often tell others: for active people in menopause, 90–120 grams daily is a solid target.
2. Carbohydrate Sensitivity is Real
The CGM confirmed what I had long suspected: I don’t handle carbs all that well. Even whole, unprocessed carbs—like brown rice, buckwheat, or fruit at the end of a meal—caused my blood sugar to rise significantly. However, if I ate small servings of these complex carbs, my blood sugar did not come crashing down (the “yo-yo effect”).
Simple carbs like cassava tortillas, white rice, and white potatoes caused even higher spikes, with subsequent dips. During the lows, I often felt snacky, a little foggy, and tired. On a few occasions when I had fruit on an empty stomach and a prolonged interlude between meals, I got irritable and shaky, aka “hangry”.
3. Collagen in My Coffee Wasn’t Enough—But Protein Powder Was
I’ve long recommended starting the day with protein, but my CGM showed me how much small tweaks matter. I had been adding collagen to my coffee, assuming it helped blood sugar stability. Turns out, it didn’t—my glucose still spiked. Swapping collagen for a full protein powder (Equip) kept my blood sugar steady and left me feeling more anchored throughout the day.
4. Stress Spikes My Blood Sugar More Than Anything Else
Two of my highest readings—above 200 mg/dL—had nothing to do with food. Both were triggered by extreme stress. Even on regular workdays, my afternoon blood sugar was consistently higher, likely due to the pressures of running a business and the mental load that builds throughout the day. This reinforced how crucial stress management is—not just for mental well-being but for metabolic health.
5. Grazing Keeps Me Under the Insulin Curve (Not Ideal)
One of the most fascinating insights was how frequent snacking kept my blood sugar—and therefore my insulin—elevated. Insulin is a “store it for later” hormone, and prolonged exposure increases the risk of inflammation, visceral fat, and metabolic issues. Seeing this play out in real time reinforced my belief in meal spacing and metabolic flexibility over constant grazing.
6. Insufficient Protein During the Day Caused Nighttime Blood Sugar Fluctuations—and Poor Sleep
When I skimped on protein earlier in the day, my blood sugar became more erratic at night, often waking me up. Prioritizing protein at each meal led to more stable nighttime glucose levels and better sleep.
7. Chromium and Berberine Really Do Work
I’ve recommended chromium and berberine for years to support blood sugar regulation, but seeing their impact firsthand was remarkable. Berberine works by activating AMPK, a cellular energy regulator that improves insulin sensitivity and glucose uptake, while chromium enhances insulin signaling and helps cells absorb glucose more efficiently. Taking berberine before carb-heavy meals significantly reduced glucose spikes. For two of the four CGM weeks, I also supplemented with chromium, and my readings were consistently better, reinforcing their effectiveness as blood sugar-balancing tools.
8. Exercise is Key
Exercise plays a crucial role in maintaining healthy blood sugar levels by increasing insulin sensitivity and promoting glucose uptake by muscles. When you move, your muscles use glucose for energy, reducing excess blood sugar without requiring as much insulin. Both aerobic exercise (like walking or cycling) and resistance training improve metabolic health by enhancing glucose metabolism and reducing insulin resistance. I noticed how physical activity helped regulate my stress-related glucose spikes. Even short post-meal walks significantly lowered my blood sugar.
Bonus Insights
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Fiber + Fat Blunt Blood Sugar Spikes – Foods rich in fiber and fat, like avocados and nuts, smoothed my glucose response, even without much protein.
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More Protein = Better Carb Tolerance – When I increased protein, I could handle small amounts of carbs without dramatic spikes.
Final Thoughts
Wearing the Lingo CGM was an eye-opening experience. It was easy to use, affordable, and available without a prescription. While I already had a solid understanding of my body’s needs, seeing real-time data was empowering. It validated my instincts about protein, carb sensitivity, stress, and insulin management while helping me fine-tune my diet even further. I ended up sleeping better, feeling more energized (especially in the afternoon), and losing a couple of pounds, which, while not my intention, was not unwelcome.
If you're curious about how your body responds to food and lifestyle factors, or your A1c is running high and you’re not sure how to proceed, I highly recommend trying a CGM—even for a month. Your findings may differ from mine–after all, we’re bio-individuals. The insights can be game-changing.